When Should I Start Training for my Triathlon?

Triathlete tips

Whether it’s your first season or tenth season participating in triathlons, you want to have a good performance, so it is important to keep in mind “Proper Preparation Prevents Poor Performance”

One essential element of any successful triathlete is to dedicate the time necessary to properly train for a race. Regardless of your experience or fitness level, it's important to start training long before your first race of the season. This can mean the difference between feeling good and finishing strong or struggling to get over that finish line.

Here is roughly how much time you'll need to prepare for some of the more typical race distances:

Race preparation

Sprint Triathlon 500 meter swim, 20km bike, 5km run

Recommended training time: 2–3 months

Olympic Triathlon 1500 meter swim, 40km bike, 10km run

Recommended training time: 3–6 months

Half-Ironman Triathlon 2km swim, 90km bike, 21.1km run

Recommended training time: 6–9 months*

Ironman Triathlon 4km swim, 180km bike, 42.2 km run

Recommended training time: Minimum 9–12 months*

(* I definitely recommend hiring a coach if you are racing a Half Ironman or Full Ironman)

It’s pretty clear that racing triathlons for a season require some planning so that your fitness peaks at the right time. If your first race is in June, the latest you should start training is in March. Yes, you read that right.

That would make the winter season the perfect time of year to start looking at training plans/triathlon clubs, choosing your races, shopping for a coach and acquiring the necessary equipment to start your training.

Not sure where to start? Here are some important questions to ask yourself:

How much time do I have to train a week?No sense picking a half ironman race that requires 8-10 hours of training a week if you only have 4 hours available train. You will be setting yourself up for failure.

What times of day do I like to train?If you are not a morning person do not sign up for an early morning swim class, because as much as you might try to motivate yourself to go, you probably will not.

What times of day can I workout (life balance is important so you not only show up to the race healthy but still married *wink) You work, your spouse works, the kids have after school activities etc… this is important to take stock in when thinking about training for a triathlon or choosing a triathlon club to train with.

Am I self-motivated or do I need others to help me stay on track?If you are self-motivated then getting a plan designed by a certified professional coach and running with it (no pun intended) will work for you, but if you are not self-motivated then hiring a coach to answer to or joining a Triathlon club might be a better option. Choose local and choose a club that has a great reputation.

What is my budget for training? - triathlon can be expensive, with training, equipment, travel to races, race fees, so this is important to work out so that you can be able to make a better decision when looking at training options/clubs

Do You have support? - this may not seem like something to consider, but it’s important. If you do not have support from your family and friends you might feel like you are going at this alone. This is not a deal breaker as you can join a Triathlon club and be surrounded by like-minded people, but it is something to consider.

Once you have answered all the questions above, it’s time to do your research and start training. My next article is going to talk about how to pick a race that is right for you and your circumstances.

Julia Aimers is the Head Coach and Founder of Team Triumph Triathlon Club established in the year 2000, in Ottawa, Canada. She has coached beginner triathletes to Kona qualifying athletes. Team Triumph is a Multisport and Social club dedicated to challenging your sense of adventure.

Team Triumph Triathlon Club

Heather Dunn

You can add me as a client for life. Still so much to learn about biking but am kicking butt on the hills out here - the “wall of pain” climb 2000+ft elevation has nothing on one of your classes!! Thank you!! ps - LOVING the Team Triumph biking shorts!!!

Tara McGowan

Team Triumph is a great Club where people from all levels of fitness can train. I was first introduced to Coach Julia when I went to a Training Camp in Utah as a tag along. My husband was training for an Ironman race at the time. I was recovering from an injury, but that didn't stop me trying the different activities at a beginner level. I remember swimming in the pool for Julia's first assessment. I was exhausted after only a few lengths. She gave me a few swim tips and I was eager for more. That was the point where I decided to schedule a one-on-one meeting with Julia and develop my plan to become active for life. In September 2016 I started learning to spin and run for the first time and took swim lessons to improve my technique. With Coach Julia's support and friendship from team members I have not looked back!

Susie Walter

With encouragement from my great friend Heather I joined TT in the fall of 2014. I remember nervously arriving at Canterbury Pool for the initial hour of swimming. Well I gasped at the thought of a 300 M warm up! I asked Julia if we had the whole hour to complete the warm up! Well it wasn’t too long after training and relearning the proper stroke technique the the warm became pretty easy. Now the 500 M time trial was a challenge but I was able to do it! In the spring of 2015 I completed the Perth Triathlon...lots of fun with TT and Julia was an amazingly supportive. A Christmas gift from my husband in 2015 allowed me to go to the Utah Training Camp in April 2016. I was certainly nervous given the experience of the athletes attending. I met some new people and everyone was friendly and supportive. We had a great time participating in the Sand Hollow Sprint Triathlon. More recently I have cut back on the swimming, but I hope to continue next spring. After a hip replacement in 2017 I am back spinning. The group dynamics of the spin classes with Maggie and Julia is fantastic. The music is great, the work out is awesome (I am soaked by the end of the class!) anyone holding back from joining TT for fear of intimidation....no need! Well have all started from different levels of fitness and experience and Julia and her team are there to train, coach, support and “POOOSH” all the way!